Roast Vegetables with Parsley and Dill

Ingredients

• Olive oil
• 1 red onion, chopped
• 3-4 garlic cloves, minced
• A variety of vegetables, which may include: potatoes, zucchinis, sweet potato, pumpkin, capsicum. Use what you have on hand and what is in season.
• 1 punnet cherry tomatoes, halved (double this for a large tray)
• 1 tbsp tomato paste (double this for a large tray)
• ½ bunch chopped parsley (1 bunch for a large tray)
• ½ bunch chopped dill (optional) (1 bunch for a large tray)
• Salt and freshly ground pepper
• Optional: chickpeas or other beans

Instructions:

• Prep Vegetables: Chop all your vegetables into uniform pieces. Place them in a baking tray, ensuring they are not too crowded so you can easily stir them during cooking.
• Sauté Aromatics: In a large skillet, heat a few tablespoons of olive oil over medium heat. Add the chopped red onion and minced garlic, and sauté until softened and fragrant, about 5 minutes.
• Add Tomatoes: Add the halved cherry tomatoes to the skillet. Cook until the tomatoes start to soften, about 5 minutes.
• Make the Sauce: Add the tomato paste to the skillet and stir to combine. Add the chopped herbs. Add a little water to create a sauce-like consistency. Let it simmer for a few minutes to blend the flavours.
• Combine and Bake: Pour the tomato sauce over the chopped vegetables in the baking tray. Mix well to ensure all the vegetables are coated with the sauce. Cover the tray with aluminium foil. Add a little extra olive oil over the top.
• First Bake: Place the covered tray in a preheated oven at 180°C and bake for about 45 minutes, stirring occasionally.
• Finish Cooking: When the vegetables are about 90% cooked, remove the aluminium foil, stir the vegetables well, and continue baking uncovered for an additional 15 minutes or until the vegetables are fully cooked and slightly caramelized.
• Serve: Once done, season with salt and freshly ground pepper to taste. Serve with a block of feta cheese and crusty bread to soak up the delicious juices.
• Optional: If you like, add chickpeas or other beans for extra protein and texture. 

Enjoy!

 

Recipe - Rice and Lentil bake

 Here's a recipe for a rice and lentil bake that includes vegetables, cheese, and egg. This dish is a wholesome and satisfying meal that's easy to prepare and packed with nutrients.

Ingredients:

• Rice and Lentils:
  • 1/2 cup white or brown rice
  • 1/2 cup lentils (red or green)
• Vegetables:
  • 1 cup mixed vegetables (such as bell peppers, carrots, peas, or zucchini), diced
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
• Seasonings:
  • 1 teaspoon ground cumin
  • 1 teaspoon dried thyme
  • Salt and black pepper, to taste
• Wet Ingredients:
  • 2 large eggs
• Cheese:
  • 1 cup grated cheese (cheddar, mozzarella, or a mix of both)
• Other:
  • 2 tablespoons olive oil

Instructions:

1. Preheat Oven: Preheat your oven to 350°F (175°C). Grease a baking dish with olive oil.

2. Cook Rice and Lentils: Rinse the rice and lentils in cold water. In a medium saucepan, combine the rice, lentils, and 2 cups of water. Bring to a boil, then reduce heat to low and simmer until the rice and lentils are cooked and the water is absorbed (about 15-20 minutes). Set aside.

3. Sauté Vegetables: In a skillet, heat olive oil over medium heat. Add the chopped onion and garlic, and sauté until translucent. Add the mixed vegetables and cook until they begin to soften. Season with ground cumin, dried thyme, salt, and black pepper.

4. Combine Ingredients: In a large mixing bowl, combine the cooked rice and lentils, sautéed vegetables, and grated cheese. Mix well.

5. Prepare Wet Ingredients: In a separate bowl, whisk together the eggs. Pour the egg mixture over the rice and vegetable mixture, and stir until everything is well combined.

6. Bake: Transfer the mixture to the greased baking dish. Spread it out evenly in the dish.

7. Top with Cheese: Sprinkle additional grated cheese on top if desired.

8. Bake in Oven: Bake in the preheated oven for 25-30 minutes or until the top is golden brown and the bake is set.

9. Serve: Remove from the oven and let cool slightly before serving. Cut into portions and enjoy!

This rice and lentil bake can be served as a main dish or a side dish. You can customize the vegetables according to your preferences and what you have on hand. Enjoy your meal!

Recipe - Slow Cooker Chicken Soup

Ingredients:

• 400 grams of boneless, skinless chicken breast or thigh
• 4 cups chicken stock
• 2 Bay leafs
• 1 onion (or leek), diced
• 5 large cloves garlic, grated
• 1 thumb-sized piece ginger, grated
• Fresh chili, chopped (to taste)
• 1 celery stick, diced (including leaves)
• 2 small potatoes (or equivalent qty in other root vegetable)
• 1 carrot, diced
• 1 broccoli head, chopped
• 100g baby spinach
• 3 sprigs thyme
• 1/4 bunch parsley
• 8 cups good quality chicken stock
• Optional: 1/3 cup red lentils

Method:

1. Prepare all the ingredients as listed: dice the onion, garlic, ginger, celery, potato, carrot, and chicken. Chop the chili, broccoli, spinach, and parsley. Rinse the white beans and red lentils thoroughly.
2. Place all the prepared ingredients, except for the spinach and parsley, into the slow cooker.
3. Pour in the chicken stock, ensuring that all the ingredients are submerged.
4. Set the slow cooker to low heat and cook for 6-8 hours or until the vegetables are tender and the flavors have melded together. If you're short on time, you can cook it on high for 3-4 hours.
5. About 30 minutes before serving, add the baby spinach and chopped parsley to the slow cooker. Stir well to incorporate them into the soup.
6. Continue cooking until the spinach has wilted and the flavors have fully infused into the soup.
7. Taste the soup and adjust the seasoning if necessary, adding salt and pepper to taste.
8. Once the soup is ready, serve hot, garnished with additional fresh parsley if desired.

Notes:

• Have a play around with the vegetable types and also quantities based on whether you like a thick soup or other. Try to always have these vegetables as base though: onions, carrots, celery
• Have a play around with chopping vegetables vs using the food processor to chop down into a small but rough dice
• To play with flavour you could add 1 tsp of turmeric and/or mushrooms at the start. Or, the juice of a lemon and/or swirl in greek yogurt at the end
• Note: To make even more hearty, you can add noodles 135g (or 1/2 packet) soba noodles⁠⁠
  

Asian sauce

Here's a recipe for an Asian sauce using soy sauce, miso paste, and sesame oil, perfect for drizzling over rice and your choice of protein:

Ingredients:

• 1/4 cup soy sauce
• 2 tablespoons miso paste
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1 tablespoon grated ginger
• 2 tablespoons rice vinegar
• 2 tablespoons honey or maple syrup (adjust to taste)
• 1 teaspoon sriracha sauce (optional, for heat)
• 2 tablespoons water
• 1 tablespoon cornstarch (optional, for thickening)

Instructions:

1. In a small bowl, whisk together soy sauce, miso paste, sesame oil, minced garlic, grated ginger, rice vinegar, honey or maple syrup, and sriracha sauce (if using).
2. In a small saucepan, heat the sauce mixture over medium heat.
3. In a separate bowl, mix water and cornstarch until dissolved to create a slurry. Slowly pour the slurry into the saucepan while whisking continuously.
4. Bring the sauce to a simmer and cook for 2-3 minutes, stirring occasionally, until the sauce thickens slightly.
5. Taste the sauce and adjust seasoning if necessary, adding more honey or maple syrup for sweetness, soy sauce for saltiness, or sriracha for heat.
6. Once the sauce reaches your desired consistency and flavor, remove it from the heat and let it cool slightly before serving.
7. Drizzle the sauce over cooked rice and your choice of protein, such as grilled chicken, tofu, shrimp, or beef.
8. Garnish with sliced green onions, sesame seeds, or chopped cilantro, if desired, and enjoy!

Feel free to adjust the ingredients and quantities to suit your taste preferences, and enjoy this delicious Asian sauce with your favorite rice and protein!